Types of vitamins and their benefits and sources

The body gets vitamins from different foods, where these vitamins are organic compounds that the body needs a small amount of them and can’t produce or provide them in sufficient quantities, so it needs them from external sources, and there are thirteen types of vitamins, Where the quantity needed by the body of each type varies , and every vitamin has a certain function to do, These compounds are classified into two main types: water-dissolved vitamins, and fat-dissolved vitamins, the body stores dissolved vitamins in fat easily, and can be absorbed into the intestines, but the Vitamins which dissolved in water can’t be kept by the body.

Vitamin A

Vitamin A is an important vitamin for human development and growth. It is also essential for vision, immune system, reproduction, and other functions, and it’s a powerful antioxidant, This vitamin is found in many food sources, such as fatty fish, meat, milk products, cheeses, eggs, liver, fish oil, as well as orange-colored vegetables and fruits rich in beta-carotene such as broccoli, zucchini, etc. Pregnant women, people living in developing countries are most likely to develop vitamin A deficiency, and there are many benefits to vitamin A:
1-Reduce the risk of cancer, especially lung, prostate and colon cancer.
2- Contributing to the treatment of type 2 diabetes, which helps restore blood sugar levels to normal, according to a study in mice.
3- Promote the health of the skin and hair by the role of this vitamin in building the body tissues.

Vitamin E

Vitamin E is an antioxidant that protects the body’s cells from damage,and It is a type of fat-soluble vitamin, so the body can store it,This vitamin is found in many food sources, such as sunflower seeds, hazelnuts, almonds, peanuts, spinach, broccoli, kiwi fruit, tomatoes and mango, it can also be obtained by eating supplements, and this vitamin has many health benefits, including:
1-    Helps repair damaged cells in the body
2-    Slows down the aging process of the body’s cells.

Vitamin D

The body can produce vitamin D when exposed to sunlight, so it’s called sunshine vitamin, this vitamin is essential for healthy bones and teeth, and is a fat-dissolved vitamin, to take the body’s need for this vitamin, it is estimated that you should be exposed to the sun two to three times a week for five to ten minutes a day to allow the body to produce it, and the body can be supplied with vitamin D from other sources: cod liver oil, eggs, tuna, salmon, sardines and maitake mushrooms and the milk is skimmed.And this vitamin has many health benefits, including:
1- It helps the body absorb calcium in the intestines, which contributes to promoting bone health.
2- Reduces the chances of getting the flu.
3- Reduces the risk of diabetes.
4- Contributes to maintaining the health of the pregnant and the fetus during pregnancy.5- Helps prevent cancer.

Vitamin K

Vitamin K is a group of vitamins dissolved in fat, it is an important vitamin where the body needs to produce a protein that thicker blood and regenerates bones, and is called prothrombin, this vitamin deficiency is rarely obtained, but its deficiency can increase the time blood needs to clot, which increases the risk of bleeding.Vitamin K is found in many food sources, such as green leafy vegetables, meats, eggs, dairy products, vegetable oils, and some fruits, such as grapes, in addition to having many health benefits, including:
1- Promote bone health, by improving bone density and preventing fractures.
2- Promote cognitive health, such as improving accidental and verbal memory in older adults.
3- Promote heart health, by contributing to lowering blood pressure, and reducing the risk of strokes.

vitamin C

Vitamin C is one of the most effective nutrients, and is a water-soluble vitamins and has many food sources such as cantaloupe, orange juice, broccoli, green pepper, red cabbage, kiwi, and tomato juice. This vitamin provides the body with many benefits, including:
1- Reduces the risk of strokes.
2- Reduces the appearance of aging signs such as wrinkles and dry skin.
3- Improves macular degeneration. Reduces the risk of infection. Reduces the risk of cardiovascular disease and cancer.

Vitamin B1

Vitamin B1 is also called thiamine. It helps the body to use carbohydrates as a source of energy. It is a water-soluble vitamin. It removes excess body with urine. Lack of vitamin B1 can be associated with mental problems, such as confusion or short-term memory loss. So to weaken the muscles and other symptoms, this vitamin is found in a number of food sources, such as whole grains, meat, yeast, nuts, liver, eggs, and some vegetables and fruits, such as broccoli, potatoes and asparagus. On the other hand, vitamin B1 has many benefits, including:
1- Helps prevent any complications in the brain, nervous system, stomach, intestines, heart, and muscles.
2- Contributes to the flow of electrolyte from and to neurons and muscles.
3- Reduces the risk of berry disease, which causes disorders of the nerves, digestive system, and heart.

Vitamin B2

Vitamin B2 or riboflavin, like any other group of B vitamins, are very water-soluble vitamins, and the body stores very little. And full bread, and yeast extract, meat, fish, mushrooms, liver, kidney, and some vegetables such as spinal artichoke, avocado, and many other sources, this vitamin is a useful vitamin for the body as it has many benefits, including:
1- Maintaining healthy liver.
2- Maintain healthy skin, eye, nerves, and muscles.
3- Contribute to the absorption of iron, folic acid, and both vitamin B1, B2 and B3.
4- Contribute to the production of adrenal hormone.
5- Help prevent the progress of white water that affects the eye.
6- Contribute to the development and development of the fetus.
7- Maintain the mucous membranes of the digestive tract.

Vitamin B3

Vitamin B3, or niacin, helps convert food in the body into energy. Niacin People who drink heavily, have anorexia, or have undergone bariatric surgery, this vitamin is found in some food sources; liver, heart, kidneys, beef, meat, chicken, fish, legumes, eggs, mushrooms, leafy vegetables, nuts, and others. Vitamin B3 has many benefits, including:
1- Reduces the risk of cardiovascular disease.
2- Helps cure high cholesterol.
3- It can contribute to lowering the blood pressure level.

Vitamin B5

Vitamin B5 helps to analyze fats and carbohydrates and convert them into energy. In addition, it helps in the metabolism of proteins, and has many sources, such as meat, chicken, kidneys, liver, whole grains, legumes such as lentils, soybeans, dairy products, and some vegetables; Sweet potatoes, broccoli, corn, cauliflower, etc. have many health benefits, including:
1- Moisturizes skin, helps heal skin wounds, and can reduce acne.
2- Helps reduce cholesterol and triglycerides in the blood.
3- People with rheumatoid arthritis suffer from low levels of vitamin B5, and further studies are needed to prove this.

Vitamin B6

Vitamin B6, or pyridoxine, contributes to maintaining the functioning of the nervous system and brain. Nuts, bananas, potatoes and fortified cereals can also be taken with supplements. This vitamin has many benefits in the body, including:
1- To contribute to the development of the brain of children properly, and maintain brain function in adults.
2- To help regulate the biological clock to sleep.
3- The possibility of reducing the risk of strokes, Alzheimer’s disease and depression.

Vitamin B7

Vitamin B7 or biotin is an important vitamin for pregnancy and lactation, and helps some enzymes to function, such as carboxylic enzymes that contribute to the production of amino acids and glucose, and eating raw eggs can lead to a deficiency in biotin, but this situation is rare, on the other hand, There are many food sources of this vitamin, such as liver, kidneys, yeast, egg yolks, cheese, legumes, green leafy vegetables, mushrooms, nuts, and other sources.
1- Contribute to the production of energy in the body, by acting as auxiliary to several enzymes that contribute to the metabolism of fats, proteins, and carbohydrates.
2- Promote healthy skin and hair.
3- Reduce blood sugar level in people with diabetes.
4- Contribute to the strengthening of weak nails, as one study found improved nail thickness by 25% when taking 2.5 mg biotin supplementation daily for 6-15 months.

Vitamin B9

Vitamin B9 in its water-soluble form, called folic acid, is the main component of DNA. This vitamin is found in many natural sources, the most important of which are kidneys, liver, lentils, milk, spinach, egg yolks and other sources. This vitamin has many benefits, including:
1- Reduce your child’s risk of autism.
2- Reduce the risk of cleft lip.
3- Use it with a treatment called methotrexate for rheumatoid arthritis patients

Vitamin B12

Vitamin B12 is essential for healthy brain function and is involved in the manufacture of red blood cells. Lack of this vitamin can lead to anemia and neurological disorders. This diet can be taken from some food sources; such as meat, poultry, fish, eggs, milk products, yeast products, and vitamin B12 have many benefits, including:
1- Enter into the composition and regulation of DNA.
2- It has an important role in the manufacture of fatty acids and in the process of energy production in the body.
3- Helps the body absorb folic acid.
4- Helps proliferate red blood cells that decrease their anemia.

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